Want to be healthy, but can’t resist that chocolate bar? It might not be quite as bad as you may think
Christmas is a time when the extra pounds pile on. Taking pre-emptive action with a weight-loss plan could make sense. However, as research shows the average Brit will start and fail 189 diets in their lifetime, perhaps we need to rethink our approach.
Denying ourselves, experts believe, could be counterproductive. Dr Charlotte Markey, professor of psychology at Rutgers University and author of Smart People Don’t Diet (£7.99, Da Capo Lifelong Books) says eating very little does not work.
‘Such strategies backfire because of psychological effects that every dieter is all too familiar with – the intense cravings for foods you have eliminated, bingeing on junk food after falling off the wagon, an intense preoccupation with food,’ she says.
A study from Boston University suggests being deprived activates the brain's stress system, causing anxiety and withdrawal-like symptoms, and leading you to overeat the forbidden foods when you get a chance.
Dr Helen Wall (Instagram @doctorhelenwall), a GP partner from Bolton, says it’s a phenomenon she has observed in her surgery.
‘If patients have had blood tests and been told their cholesterol or blood sugars are high, they can go into shock and completely cut everything out,’ she says. ‘Unfortunately, it leads to a real feeling of irritation, like they’re being punished. My advice is to make baby steps. We just need to challenge that all-or-nothing mentality.’
Easy does it
Terri Ann Nunn, author of Terri Ann’s 123 Diet Plan (terriann123dietplan.co.uk, £19.99) believes that allowing yourself a small daily treat helps you to stay in control of your cravings and makes your diet sustainable in the long term.
‘Nobody wants to swear off chocolate for the rest of their life, but it’s about finding ways to include your favourite treats in a way that doesn't become detrimental to your overall health,’ she says. 'Instead, incorporate more regular treats into your diet but on a smaller scale, to avoid this binge eating cycle and to ensure you keep within a calorie deficit.’
The key, says Nunn, is planning.
'Knowing what you're going to eat every day in advance will make it less likely to completely abandon your healthy eating plan,’ she says. ‘Having a treat on the horizon will also help to keep you on track when you feel tempted.’
In fact, food manufacturers have cottoned on to this need for those who are looking to manage their weight but don’t want to forego pleasures – dubbing it ‘conscious indulgence’, where moments of enjoyment are becoming more considered.
Perhaps surprisingly, you’re better off avoiding the low-fat, sugar-free treats.
‘Some processed biscuits and sweets add artificial sweeteners,’ says Wall. ‘Studies show these chemicals may interfere with insulin levels and trigger more cravings. If you want a small piece of cake made with butter and sugar, that might just be enough to get rid of that original craving.’
The ‘easy does it’ approach has been shown to work – a 2015 Australian study found that women who changed their diet and exercise habits over time successfully were the ones who set small, achievable behaviour change goals, had realistic expectations about their weight loss and genuinely wanted to lose weight. The women who relapsed had unrealistic expectations, lower motivation and self-confidence, and less satisfaction with their progress.